Whether you’re looking to lose weight, improve your health, increase your energy levels, or simply want to fuel your workout differently, embarking on a ketogenic diet is one of the most effective methods for you. The ketogenic diet is a high-fat and very low-carb eating plan which puts your body in a state of ketosis. Ketosis happens when your body burns fats instead of carbohydrates, resulting in weight loss or may even reverse Type 2 diabetes.
As most of us are very accustomed to a carb-heavy diet, it may be difficult to change this way of eating to a fat-heavy diet. However, starting on a keto journey is not an easy feat, since following a high-fat diet does not come naturally to most of us who are accustomed to the carb-heavy diet. Hence, we have compiled a list of tips and what you can expect when starting a keto diet for the first time.
1. Know what foods to avoid
To make the right choices, you have to first familiarise yourself with the macronutrients in foods. ‘Macro’, short for macronutrient, refers to the three categories of nutrients that we consume the most on a daily basis - protein, carbohydrates, and fats.
When it comes to counting your macros, you are counting the amount of proteins, carbs, or fat, in grams that you are consuming.
Here’s a list to know which foods to avoid or limit:
Grains
Chips and crackers
Sweetened yogurt
Fruits high in sugar
Honey, sugar, or syrup
Juices
Contrary to popular belief, starting on a keto diet does not necessarily mean that you have to give up indulging in sweet treats, as there are other alternatives. You may be pleased to know there are alternative natural keto compliant sweeteners and ingredients that can be used to make equally delicious sweet treats! Besides following keto recipes online, you can also get your baked goods from a keto bakery like ours!
We’re a bakery in Singapore offering keto cakes, pastries, and bread using only keto-compliant ingredients and sweeteners. As our keto bakes are made with the lowest carbs possible, they are also suitable for diabetic consumption.
Unlike your conventional sweet treats, keto cakes here are made from premium grain-free flour and natural sweeteners. As such, not only are they low-carb, they are also diabetic-friendly - perfect for anyone who wants to start on a ketogenic diet whilst still being able to enjoy the sweet treats in life!
2. Understand the relationship between high-fat foods and keto diets
Most of us avoid food with high fats as we are worried about sending our cholesterol soaring. However, it is good to keep in mind that food often contains more than a single nutrient, and you should focus on the overall quality of your diet instead. To prepare for a high-fat diet like a keto one, you can make small adjustments to what you eat daily. For instance, you can start cooking with more oil like olive or avocado oil. It’s also important to note that old dieting habits such as grilled chicken breast does not work if you are on a keto diet, since it will not give you enough fat. Essentially, you can slowly wean yourself off carbs and replace them with healthy fats.
3. Plan your meals in advanced/Meal Prep
Not only does planning out your meals in advance save you extra time throughout the week, but you will also have a lesser risk of turning to carb-heavy meals especially if you are hungry. For inspiration, you can look at a variety of keto websites and cookbooks for keto-friendly meal ideas, and keto cake recipes to build your custom menu.
On the other hand, you can choose from a range of keto-friendly meal delivery services, or buy keto bread and spreads from a keto bakery in Singapore like us, for a convenient way to enjoy keto meals at home.
4. Know the side effects to expect
Aside from meal preps, you also have to prepare for a common side effect known as the keto flu. Keto flu refers to the period when your body is adjusting to burning fat for energy. In the first 10 days, you may feel lethargic in your limbs, and brisk walking or walking up the stairs may seem almost impossible. Furthermore, you may also experience constipation or diarrhea as a result of the change in fibre intake. As such, you should pick a start date when your week is not filled with deadlines and obligations, so that you have sufficient time for rest and to get used to burning fats instead of carbohydrates. However, this does not necessarily affect all who start on a keto diet but varies from person to person, hence it is best to listen to your body and do what’s right for it.
In general, a keto diet is rather easy-to-follow*, and requires you to consume whole foods as well as healthy fats. However, it is best to always consult a dietician before making drastic changes to your diet.
Just because you are on a keto diet doesn’t mean that dessert is off the table. Made fresh daily, get your deliciously healthy keto cakes, bread, and other bakes from our bakery today!
*Disclaimer - The information provided on our website is provided for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified healthcare provider before starting any new diet.